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F3 Black Swamp | June 19, 2024

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The Wall (Riverside Park)

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Date(s) - 09/02/2021
5:30 am - 6:15 am

Site Q - Hannibal

The Wall


Boot camp style workout. On the River. Amazing way to watch the sun come up and start the day with sweat pouring over your rejuvenated soul. Some ramps, lots of steps, a little concrete, a little grass, all the fixens for beautifully scripted beatdown!

Best Parking is on Cherry Street. **Please be considerate when you park on the side streets, keep the Mumblechatter at a minimum out of respect for the residents.**

The Wall


  1. Bourbon

    09/02/2021 – Four Years of F3:

    Date: 09/02/2021
    Time: 5:30 – 6:15 AM
    Location: The Wall – Riverside Park
    Q: Bourbon, Venom, and Bambi

    PAX: 28 Total – Spaulding, Coconut, Casper, Flo, Doubtfire, Jimmy Dean, Mile High, Van Gogh, Hannibal, Charmin, Peach, Enron, Oil Change, Nitrous, Beretta, Huckleberry, Callahan, Jennay, Solo, Geppetto, Radio, Tagalong, Joystick (FNG), Raven, Isosceles, Venom (Q), Bambi (Q), and Bourbon (Q).

    F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

    Principles of F3:
    • It must be free of charge
    • It must be open to all men
    • It must be held outdoor, rain or shine, hot or cold
    • It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
    • It must end with a Circle of Trust (COT)
    Disclaimer Statement

    The Thang:
    • Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
    o We failed three times and resulted in burpees. Moved on for sake of time.

    • Four Corners:
    o PAX count off into four groups
    o A cone at each corner of the wall with a respective exercise and movement to next cone:
     Cone 1 – bottom of stairs in open area where PAX meet
    • Burpees
    • Bear Crawl to cone 2
     Cone 2 – First turn of the ramp
    • Lt. Dan’s
    • Run up ramp to cone 3
     Cone 3 – top of ramp
    • Absolutions
    • Karaoke to cone 3
     Cone 4 – top of stairs
    • Captain Thor’s
    • Run down stairs to cone 1
    o PAX will start with 10 reps of each exercise for round 1;20 reps for round 2; 30 reps for round 3; 40 reps for round 4
     If any PAX complete all four rounds, they will then start going back down the ladder and begin go to 30 reps, etc.
    o PAX will start at the cone that corresponds to their group that they counted off into and then progress to the next cone and repeato

    • Motivators

    • Count-O-Rama and Name-O-Rama

    • Learn about the 6: Jimmy Dean.

    • Announcements

    • COT / Prayers and Intentions

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